Perfecting the 5th Stroke – See These 3 Sets

Courtesy of FINIS, a SwimSwam partner.

Like any other technical skill, underwater kicking, also known as the 5th Stroke, requires focus and attention in each and every workout. Every single time you leave the wall is a chance to build a skill that has become one of the most decisive factors of competition. We’ve outlined three sets below that will help build an underwater kick from three areas of focus: speed, endurance and technique. Give these a try and feel free to send your own workouts and training tips to [email protected].

Speed (Recommended: Foil or Shooter monofin)

4 Rounds

2 x 25 Dolphin Kick, underwater

1 x 25 Dolphin Kick, streamline on back

1 x 25 Fly FAST

Endurance (Recommended: Shooter or Trainer 1 monofin)

3 Rounds

1 x 200 12 Dolphin Kicks underwater off each wall, streamline kick on back for the remainder of the length

2 x 25 Dolphin Kick, underwater

Technique (Recommended: Foil or Trainer 1 monofin)

4 Rounds

1 x 25 Dolphin Kick, streamline on back slow motion (over exaggerate the foil body motion)

1 x 25 Dolphin Kick on side, right arm up

1 x 25 Dolphin Kick, streamline slow motion (over exaggerate the foil body motion)

1 x 25 Dolphin Kick on side, left arm up

About FINIS

John Mix and Olympic Gold Medal swimmer Pablo Morales founded FINIS in 1993 with a mission to simplify swimming for athletes, coaches, beginners and lifelong swimmers around the world. Today, FINIS fulfills that mission through technical innovation, high quality products and a commitment to education. FINIS products are currently available in over 80 countries. With a focus on innovation and the fine details of swimming, FINIS will continue to develop products that help more people enjoy the water.

See FINIS’s latest video. It’s worth a look: